When your knee pops out you have suffered a slipped or dislocated knee cap, also known as the patella. Once a health care professional has put your patella back in place and you've iced and rested your knee, you will be ready to begin physical therapy to strengthen it. This means strengthening the muscles that support your knee, chiefly the quadriceps, hamstrings and hip abductors. Strengthening exercises will also stretch and strengthen the tendons that support the knee.
Strengthen Your Quadriceps
Step 1
Lie on the floor facing the ceiling.
Step 2
Prop yourself up on your elbows. Bend your left leg so your foot is closer to your buttocks.
Step 3
Squeeze the thigh muscles in your right leg and lift the leg off the floor. Hold it for a few seconds, then slowly lower your leg.
Step 4
Repeat the exercise on the left leg.
Step 5
Do two sets of 10 repetitions on each leg.
Strengthen Your Hamstrings
Step 1
Stand behind a chair so you'll have something to support yourself.
Step 2
Place your legs close together so your knees touch.
Step 3
Raise your left foot toward your buttocks so your shin is parallel to the floor. Hold the position for a few seconds, then slowly lower your leg.
Step 4
Repeat the exercise with your right leg.
Step 5
Do two sets of 10 repetitions on each leg.
Strengthen Your Hips
Step 1
Sit in a chair with your feet flat on the floor.
Step 2
Place a medium-sized rubber ball between your legs.
Step 3
Press your knees into the ball and squeeze the ball as hard as you can for 10 seconds.
Step 4
Relax your knees and wait a few seconds, then repeat the exercise.
Step 5
Do 10 repetitions.
Tips and Warnings
- While strengthening your muscles is vital to recovering from a dislocated patella, it is equally important to stretch your muscles. Stretching will keep the muscles long and flexible and will help prevent injury to them.
Things You'll Need
- Chair
- Medium-sized ball
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